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Semolina vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on differences between semolina and fish sauce

  • Semolina is higher in manganese, copper, phosphorus, selenium, vitamin B1, vitamin B3, and vitamin B5, yet fish sauce is higher in magnesium and vitamin B12.
  • Fish sauce covers your daily sodium needs 341% more than semolina.
  • Semolina contains 22 times more phosphorus than fish sauce. While semolina contains 153mg of phosphorus, fish sauce contains only 7mg.
  • The amount of sodium in semolina is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Sauce, fish, ready-to-serve.

Infographic

Semolina vs Fish sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +65.1%
Contains more CopperCopper +468%
Contains more ZincZinc +410%
Contains more PhosphorusPhosphorus +2085.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +344.2%
Contains more SeleniumSelenium +118.7%
Contains more MagnesiumMagnesium +548.1%
Contains more PotassiumPotassium +65.5%
~equal in Iron ~0.78mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1766.7%
Contains more Vitamin B3Vitamin B3 +118.2%
Contains more Vitamin B5Vitamin B5 +469.5%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +537.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +48.4%
Contains more FatsFats +10200%
Contains more CarbsCarbs +2122.3%
Contains more WaterWater +620.8%
Contains more OtherOther +2747.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +12800%
Contains more Poly. FatPolyunsaturated fat +10633.3%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Fish sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Fish sauce DV% diff.
Sodium 2mg 7851mg 341%
Magnesium 27mg 175mg 35%
Manganese 1.035mg 0.233mg 35%
Starch 68.29g 28%
Copper 0.284mg 0.05mg 26%
Carbs 80.89g 3.64g 26%
Phosphorus 153mg 7mg 21%
Selenium 19.9µg 9.1µg 20%
Vitamin B12 0µg 0.48µg 20%
Vitamin B1 0.224mg 0.012mg 18%
Vitamin B3 5.048mg 2.313mg 17%
Calories 374kcal 35kcal 17%
Vitamin B5 0.672mg 0.118mg 11%
Folate 8µg 51µg 11%
Zinc 1.02mg 0.2mg 7%
Fiber 1.8g 0g 7%
Protein 7.51g 5.06g 5%
Vitamin B6 0.452mg 0.396mg 4%
Potassium 174mg 288mg 3%
Calcium 71mg 43mg 3%
Choline 13.2mg 2%
Polyunsaturated fat 0.322g 0.003g 2%
Fats 1.03g 0.01g 2%
Saturated fat 0.294g 0.003g 1%
Monounsaturated fat 0.258g 0.002g 1%
Vitamin B2 0.05mg 0.057mg 1%
Vitamin C 0mg 0.5mg 1%
Iron 0.74mg 0.78mg 1%
Net carbs 79.09g 3.64g N/A
Sugar 0.33g 3.64g N/A
Vitamin E 0.03mg 0mg 0%
Vitamin A 4µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Semolina
20%
Fish sauce
Minerals Daily Need Coverage Score
52%
Semolina
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7849mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.291g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 54)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.